Comparing Nutrients in 300 calories Chickpeas VS Sunflower Seeds

Weight per 300 calories

• Chickpeas: 79.4g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Raw Chickpeas , which is very high in comparison to other foods. Chickpeas having high energy density.

Which food has more nutrients per 300 calories - Chickpeas or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Chickpeas	21%	14%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chickpeas	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	1.86% 1.35g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	25.5% 9.7g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	29% 16.2g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Chickpeas	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.26% 2.4μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 442μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.17mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.34% 0.65mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chickpeas	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.52% 45.2mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	42.8% 3.42mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	15% 62.7mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	43.6% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chickpeas vs Sunflower Seeds:

• Raw Chickpeas have 2.2 times more Vitamin B5, 3.8 times more Vitamin B9, 4.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 3.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 27.8 times more Vitamin E than Raw Chickpeas .
• Both Raw Chickpeas and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Chickpeas as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chickpeas vs Sunflower Seeds:

• Raw Chickpeas have 1.3 times more Iron, 1.7 times more Manganese and 1.7 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 2.7 times more Magnesium, 1.7 times more Phosphorus and more Selenium than Raw Chickpeas .
• Both Raw Chickpeas and Dried Sunflower Seed Kernels have similar amounts of Calcium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Chickpeas have 2.6 times more Omega 3, 4.9 times more Carbohydrate, 6.3 times more Sugars, 2.2 times more Fiber and 1.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Fat, 4.8 times more Saturated Fat and 5.7 times more Omega 6 than Raw Chickpeas .
• Both Raw Chickpeas and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Chickpeas as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.